MARCEL'S HIIT AND CARDIO PROGRAM (WITH INTEGRATED MUSCLE CONFUSION TRAINING AT 3FIT).
High Intensity Interval Training (HIIT) works by stimulating your entire body. If you can push yourself to your safe limit with good technique, your muscles should experience fatigue, you will feel the oh-so popular burn, and your lungs and heart will be working at full steam.
The goal is to combine a few simple exercises that you can perform with good technique into a relatively short circuit (3-4 exercises per circuit). We are using a rep count of 5-7-9 for each exercise respectively for the strength based movements. Then we use a 20-20-20 rep count for the cardio/dynamic based movements. We chose a 6 minute circuit length so that the total time of the circuit is 20 minutes when all 3 circuits are combined (given a 1 minute rest between the circuits).
Below I have outlined a 2 week progression of HIIT and cardio that I created for a client trying to lose weight. He has a tight schedule so I wanted to offer him a series of exercises he could do on his own with very little if any equipment.
HIIT is a fantastic way to burn calories (specifically fat and carbs), develop endurance, and tone your muscles in a relatively time efficient manner. The benefits of HIIT are many, but a few include reduced recovery time, increased overall caloric expenditure, and increased cardio capacity. Because of the total body nature of the circuits, some muscles have to recover (adaptation) while other muscles are working (muscle confusion). This builds more calorie hungry mitochondria in your cells which increases your overall metabolism. Doing cardio right after the HIIT further stimulates the body to make those crucial adaptations to build up endurance and shed fat.
The only way is through,